How to practice the lower edge of pectoral muscle? Many men are eager to have chest muscles, because men with chest muscles will be more attractive, but the lower edge of chest muscles is not so easy to exercise. There are many exercises to exercise the lower edge of pectoral muscles in life. How to practice the lower edge of pectoral muscle?

How to practice 1 upward oblique push-ups along the lower edge of the pectoral muscle

1, feet together, body in a straight line, and then the upper body leaned forward, arms straight, hands on a bench 50-70 cm high, shoulder width.

2. Bend your elbows and lower your body until your chest touches the top of the object. If the height of the object you choose is appropriate, then the angle between your body and the ground is about 450. Pause for a while, then push yourself back to the starting position, and so on.

Note: this action is mainly to practice the lower edge of the pectoral muscle, so it should be distinguished from downward oblique push-ups.

High rope clamp box

1, stand in the center of the cable rack, adjust the length of the cable, and hold out your chest! Lean forward 45 degrees slightly, lunge and support, hold the ring with both hands, bend the elbow slightly, stretch your arms forward and down, and face your palms.

2. Pay attention to the control action when opening, and feel that the pectoral muscles are stretched. When closing, try to squeeze the pectoral muscles and pause the peak contraction. Don't lean forward seriously in order to lift more weight. The key point of this action is to stretch and squeeze the chest muscles as fully as possible, and the weight used is secondary.

3. When the hands are open, the elbows should be slightly bent, pointing to the direction of the roller at the end of the zip line.

Note: this is a lower chest muscle training action, which is difficult to master. Be careful not to focus on the handle position.

Dumbbell downward sloping bird

1. Hold a pair of dumbbells with both hands and lie on your back on the adjusted downward sloping dumbbell stool. Rest your head and back on the bench, with your head lower than your upper body and your back straight. Fix your feet or legs with the legs at one end of the bench.

2. Hold the bell outside the lower part of pectoralis major, bend the elbow, and the dumbbell bell head is opposite.

3. Focus on the pectoral muscles and keep them. Push the dumbbell upward, stay for a short time, perform peak contraction, and then slowly put it on both sides of the bottom rib under the dumbbell, and the falling time exceeds 1 s to 2 seconds. Descending to the nipple position relative to the downward breast. Fully stretch the chest muscles and keep the chest tense.

note:

1, downward sloping dumbbell bird is a good way to concentrate the lower edge of pectoralis major, and it also has a good stimulating effect on triceps brachii and deltoid toe.

2. During the whole movement, the position of hands should remain unchanged. When the bell rings, the upper arm is at right angles to the upper body until it is roughly parallel to the floor, and the elbow is down to the outside of the upper body instead of being clamped on the side. Otherwise, you will exercise more triceps than pectoral muscles.

3. The angle of the supine inclined plate is controlled between 15-30 degrees, which is too big to control and the pectoralis major muscle can't be exercised. The axis of dumbbell is located in the lower part of pectoralis major.

4. Note that when the dumbbell reaches the highest point, it is contacted with the little finger at the tail of the fist, forming a V shape, and the stimulation of the lower edge to the pectoral muscle will be obvious.

Lower inclined barbell bench press

1. Lie on your back on a bench with adjustable inclination, with your head in a lower position, and keep your trunk off the ground 15 ~ 20 degrees.

2. Push the barbell vertically upward until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major is in the "peak contraction" position, and then stop.

note:

1, downward oblique barbell bench press This action is mainly to practice the lower edge, lateral abdomen and lower edge groove of pectoralis major.

2. Compared with flat plate and upward inclined barbell bench press, downward inclined barbell bench press must pay attention to safety and stability; Hook foot and inclined plate should be safe and firm, and triceps brachii can't take the initiative to bear force when pushing up.

Flexion and extension of parallel bars arm

1. Hold the parallel bars with both hands, support your arms on the parallel bars, with your head upright, your shoulders propped up, your torso and upper limbs perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees.

2. The elbow joint bends slowly, and the shoulder joint stretches and bends, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state.

note:

1, slowly reduce the speed, as far as possible.

2. Narrow grip stimulates triceps brachii and wide grip stimulates pectoralis major, mainly exercising the lower edge of pectoralis major to widen the lower part of pectoralis major.

Matters needing attention in exercise of lower edge of pectoral muscle

1. It is necessary to adjust the exercise plan for people with weak lower body or who want to focus on building. Start a chest training from the action of exercising the chest, which can also be called the priority exercise rule. Stimulate the lower edge of the thin pectoral muscle at the beginning of training when the energy is the most abundant and the strength is the greatest.

2, don't use a single action to practice the lower edge of the chest muscle, you can add another action to practice together, or the angle is different, or the weight is different, maybe the last action is enough for 6 times in each group, then this action is enough for each group 10- 12. This change can drive more fibers in the lower chest, and can also give different stimulation to the lower chest to promote its growth.

3. Holding the chest with a high rope is an isolated action of the chest in the state of exercise, which can prepare for a more effective single chest exercise. You can use this action to exercise the lower part of the chest muscle more deeply at the end of chest training.

How to practice the lower edge of pectoral muscle 2 How to practice the lower edge of pectoral muscle?

Methods Push-ups were performed along the pectoral muscles.

Push-ups with high hands and low feet: This kind of push-ups mainly exercises the lower edge of chest muscles.

There are two main needs: tightening the waist and abdomen and exerting strength on the chest muscles.

The method of rapid exercise of chest muscles in gym

Parallel bars arm flexion and extension: as a chest warm-up exercise. Focus on creating the main points of lower chest movements: double elbow clamping, slightly including chest barbell flat bench press. The key point to create a full bust: the feet are separated by 45 degrees, which can strongly support the downward inclined dumbbell push. Key points of exercising pectoralis major: pay attention to dumbbells or barbells placed on both sides of the bottom rib.

What food do you eat along the chest muscles during exercise?

First, eat more high-quality meat, such as chicken, mutton, fish, beef, lean pork and so on.

Second, eat enough protein and eat more eggs and milk, which are rich in protein.

Third, vegetables and fruits with high vitamin content.

Fourth, we should replenish water in time after fitness exercise.